12 Days of Workouts, Day 3

Day 3! You are introduced to a new “fitness term” today, “EMOM”, which stands for Every Minute On the Minute. The idea of EMOM’s are that you work hard on the designated exercise(s) whenever a new minute starts, and rest until the next minute starts.

For example: the first set has 30 jumprope, 5 sumo squats, and rest for 6 rounds. I would do 30 invisible (or real if you have one) jumpropes, and right in 5 sumo squats (pictured below). If it takes me 35 seconds to finish my jumprope and sumo squats, I have 25 seconds of rest until the next minute (round) begins. Think of it as a reward for your hard work- you work hard and at an efficient pace for the designated exercises, then rest with your remaining time for your ‘reward’


EMOM: Every Minute On the Minute: 6 minutes (6 rounds)

  • 30 jumprope
  • 5 sumo squats
  • Rest with remaining time

Rest 60 seconds before next round

EMOM: 6 minutes

  • 10 front jacks
  • 10 power jacks
  • Rest with remaining time

Rest 60 seconds before next round

EMOM: 6 minutes

  • 6 balance hop each
  • 20 calf raises

Rest 60 seconds before next round

EMOM: 6 minutes

  • 10 spiderman plank
  • 5 push ups
  • Rest with remaining time


  • A1&2: Sumo squats
  • B1&2: Front jacks
  • C1&2: Power jacks
  • D1&2: Balance hop
  • E: Spiderman plank


Exercises explained:

  • Sumo squats- your feet need to start one whole shoe length wider than your normal squat stance. From there, point your toes outward to the side, so your toes and knees are facing more out than in. This stance helps activate your inner thigh muscles as opposed to a traditional squat
  • Front jacks- instead of your hands going up like a normal jumping jacks, they start overtop of your thighs and lift straight up until parallel to the floor
  • Power jacks- start with your feet together, and as you jack out like a normal jumping jack, you jump out into a squat. NOTEyou can step your feet out into the squat instead of jumping to protect the knee joint
  • Balance hop- start standing, then balancing on one foot, with a slight/natural knee bend, bend forward and reach toward your toe with the other hand. As you stand, pull the leg that was in the back (not on the floor) through and bring the knee up to the ceiling- either standing in a balance, or hopping in a balance
  • Spiderman plank- the pictures above are showed in a mirror format, BUT you do not rotate 180 degrees at all in this move. Start in a plank, lift one knee at a time out to the side so that your inner knee and inner foot are facing the ground (as seen above). Return that foot to starting plank position, and then bring the other leg up and out.

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